2016 nutrition & athletic performance position paper ... 1 nutrition & athletic performance...
TRANSCRIPT
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Nutrition & Athletic Performance Position Paper: Review of key
changes
Heather Tulloch, MSc RD
Outline
• Background and structure of the paper
• Key changes
– 1) Energy Availability
– 2) Carbohydrate Guidelines
– 3) Protein Guidelines
– 4) Extras
• Wrap-Up
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How many Nutrition & Athletic Performance joint position papers
have been published by DC, ACSM and the Academy (ADA)?
How many Nutrition & Athletic Performance joint position papers
have been published by DC, ACSM and the Academy (ADA)?
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Nutrition & Athletic Performance Position Paper, 2000 & 2009
Nutrition & Athletic Performance Position Paper, 2016
• Authors:
– DC: Kelly Anne Erdman, MSc, RD, CSSD
– Academy: Travis Thomas, PhD, RD, CSSD
– ACSM: Louise Burke, OAM, PhD, APD, FACSM
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Nutrition & Athletic Performance Position Paper, 2016
• 12,000 words, AND style• 150 [157] references (Mar 2006-Nov 2014: EAL
Questions)• # Tables & Figures• Evidence-Based Analysis• Academy of Nutrition & Dietetics Evidence
Analysis Library (EAL)• 11 EAL Questions in Table 1
(Grade I= Good, II= Fair, III= Limited, IV= Expert Opinion Only, V= Not Assignable/No Evidence)
Paper Highlights
• Defining an athlete - “recommendations for active adults and competitive athletes”
• One diet does not fit all: Nutrition goals and requirements for athletes are not static and therefore should be periodized and take into account the needs of daily training sessions and overall individual goals
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Paper Highlight #1Energy availability (EA)
• Defined as the amount of energy available to the body to perform all other functions after the cost of exercise is subtracted
Calculations of Energy Availability
EA = (Energy Intake – Exercise Energy Expenditure) / FFM = kcal/kg FFM per day
Ideal ≥ 45 kcal/kg FFM
Manore et al, 2007
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The joint position paper highlights the carbohydrate mouth rinse as having a
performance benefit for…
A) exercise lasting < 45 minB) sustained exercise 45-75minC) endurance exercise > 2.5 hr
The joint position paper highlights the carbohydrate mouth rinse as having a
performance benefit for…
A) exercise lasting < 45 minB) sustained exercise 45-75minC) endurance exercise > 2.5 hr
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Paper Highlight #2Excerpt from Table 2
Situation Carbohydrate Targets
DAILY NEEDSLight Low intensity 3-5 g/kg/d
ModerateHigh
~1h/day1-3 h/day
5-7 g/kg/d6-10 g/kg/d
Very High > 4h/day 8-12 g/kg/d
ACTIVE FUELLINGGeneralCarb Loading Events > 90mins
7-12 g/kg/24h36-48 h prior 10-12 g/kg/d
Speedy RefuellingPre-Event Fuelling
< 8h between 2 sessions> 60 mins
1.0-1.2 g/kg x first 4 h1-4 g/kg x 1-4 h prior
During Brief ExerciseDuring High Intensity
< 45 min45-75 min
NothingMouth Rinse + small amt
Endurance Ultra Endurance
1-2.5 h> 2.5-3 h
30-60 g/hUp to 90 g/h
Carbohydrate mouth rinse
• Beneficial to enhance workouts/pacing strategies effect
• Hold sports drink 5-10s then spit
• Taste receptor cells throughout the mouth
• Activate several brain regions “Central Governor”
• Elicit arousal, motivation, control of motor behaviour
• 2-3% performance enhancement; greater recruitment of intramuscular motor units; mostly steady-state, time trial events
• Negative effects?
Jeukendrup 2013, Curr Sports Med Reports
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Increased Exogenous Carb Intake
• Formerly thought maximal carb oxidation 60g/h
• Events > 2.5-3 h, may tolerate up to >90g/h with “mixed” forms (e.g. glucose + fructose)
• Fructose is transported and absorped via a different mechanism to glucose
• Maltodextrin & dextrose (chains of glucose, often derived from corn)
Jeukendrup 2010
Paper Highlight #3Protein
• Recommendations no longer broken down for strength- and endurance-based athletes
• 1.2-2.0 g/kg BW• Protein quality
– Milk-based ptn highlighted (leucine content)– Milk2Go Sport (higher leucine)– Special mention of protein supplements
• Focus on multiple protein hits throughout the day– Optimal muscle adaptation to training:
0.3 g/kg q 3-5 hr/day
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Optimizing Muscle Adaptation
70kg athlete = 21 g protein q 3-5 h
• Eggs, cheese, toast, fruit, juice
• Greek yogurt or cottage cheese, fruit
• Wrap/sandwich, milk, fruit, veggies
• Tuna & crackers or wrap sandwich
• Steak, potato, vegetables, salad, water or milk
• Cereal, milk, almonds
Fat
• No updates
• Continue to follow public health guidelines: 20% to 35% of total energy intake
• High fat, low carb diet?
– “Claims that extremely high-fat, carbohydrate-restricted diets provide a benefit to the performance of competitive athletes are not supported by current literature.”
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Only a limited number of ergogenic aids are mentioned in the position
paper, which of the following supplements is not highlighted:
A) GlutamineB) Creatine
C) Beta-alanineD) Nitrate
Only a limited number of ergogenic aids are mentioned in the position
paper, which of the following supplements is not highlighted:
A) GlutamineB) Creatine
C) Beta-alanineD) Nitrate
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ExtrasSupplements/Ergogenic Aids
• NPHN/NPH, DIN not adequate
• These companies do not test for all WADA banned supplements – impossible!
• Commercial, third-party auditing programs = the best we have right now
HPSNZ Disclaimer
This is not a formal review of the Inner Armoursupplement, rather it is meant for the purposes of Otago
Rugby Football Union members only. While the ORFU nutritionist offers education and advice on nutritional
supplements, the decision to use supplements, and the choice of products, rests with you. You should remember
that you are personally responsible for checking all supplements you take to ensure they are permitted under your sport’s or WADA anti-doping rules/codes. The ORFU
nutritionist, employees and/or agents will not be responsible or liable for any loss which may arise from, or
in connection with, your decision to use supplements.
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Certified Specialist in Sports Dietetics (CSSD)
• Created by the Commission on Dietetic Registration (Academy)
• Created for RDs who specialize in sport with extensive experience 1500 hrs experience in the past 5 yrs
• “the premier professional sports nutrition credential in the US and is available internationally, including Canada”
• Mention of the IOC diploma course
THE ENDTHANK YOU!